White potatoes that have been baked, boiled, or mashed should be good choices when eating to prevent acid reflux. Avoid French fries, as fried foods tend to trigger symptoms of reflux. You will also want to avoid using butter, sour cream, or high-fat creamy sauces. Fatty substances can delay the emptying of your stomach and increase your risk of experiencing reflux symptoms. Roast thin-skinned red potatoes and toss with rosemary for a delicious acid reflux-friendly side dish. Serve with a lean chicken breast, a leafy green salad, and a bowl of cantaloupe for dessert.
Brown rice or couscous can be good choices for those wishing to alleviate the symptoms of acid reflux. These complex carbohydrates are filling without being high in fat content and contain more nutrients than other carbohydrates like white rice or refined flour. Complex carbohydrates keep you satisfied longer, which decreases the likelihood of overeating and may help you lose weight. Obesity is a risk factor for acid reflux. If you struggle with obesity, mindful eating can help you achieve weight loss, which in turn will decrease acid reflux symptoms. Avoid serving rice with acidic or spicy sauces to defend against reflux symptoms.